Push Pull Legs

Push Pull Legs

Probably one of the best workout split that you can perform without a doubt is ,”Push Pull Legs”. As the name  suggests, push pull and legs routine, also known as ppl workout comprises of three workout splits. You generally do only these movements, either you push the weights, or pull the weight and legs workout are pretty same.

The push portion of the workout deals with the pressing movements like bench press, shoulder press, triceps etc. The exercises include chest, shoulders and triceps.

Pull portion works your pulling movement or rowing movements like lat pull downs, curls, row etc. You basically work your back and biceps with the pull workout.

Legs help you build hamstrings, quads, glutes and calf. This include bunch or squats, leg presses, lunges etc.

Push Pull Legs

Push Workout Routine

Within push workout, you have 3 muscle groups to train: Chest, Triceps and Shoulder. Here I will give you a day’s sample workout for push portion.

Chest Workout

Flat Barbell Bench Press5 sets of 6-10 reps
Cable Crossover4 sets of 6-8 reps
Incline Dumbbell Press3 sets of 8-10 reps

Shoulder Workout

Smith Machine Shoulder Press5 sets of 6-8 reps
Bent Over Dumbbell Raises4 sets of 8-10 reps
Side Raises4 sets of 8-10 reps

Triceps Workout

Triceps Push down4 sets of 8-10 reps
Triceps Kick Back3 sets of 8-10 reps

Pull Workout Routine

Pull workout revolves around pulling motion. You work your back, biceps and traps in this workout routine.

Back Workout

Deadlift5 sets of 6-8 reps
Barbell Row4 sets of 8-10 reps
Lat Pull Down4 sets of 8-10 reps
Facepull3 sets of 8-10 reps

Traps Workout

Barbell Shrugs4 sets of 12-15 reps
Dumbbell High Pulls3 sets of 10-12 reps

Biceps Workout

Barbell 21’s curl4 sets
Dumbbell Hammer Curl3 sets of 12-15 reps

Leg Workout Routine

Leg comprises of half your body. It has many muscles like quads, hamstrings, glutes, calf etc. that you need to train. Leg workout is often tough because it needs a lot of intensity to finish. Given below is a sample leg workout routine in the push pull legs workout regime.

Leg Workout

Squat6 Sets of 6-8 reps
Stiff Legged Deadlift4 sets of 6-8 reps
Walking Lunges3 sets of 8-10 reps
Hip Thrusts3 sets of 8-10 reps
Leg Extension3 sets of 10-12 reps
Standing Calf Raises3 sets of 20-25 reps

You Might Also Like: Strength training program for beginners

Workout Split for Push Pull Legs

You can literally do PPL workout  twice a week, 3 day split workout or even 5 day split.

Twice a week:


3 Days Split


Push Pull Legs

5 days Push Pull Workout



Push pull legs workout routine is best for all world. You can build some awesome strength following the routine. Fat loss and muscle building as well is very possible with this workout. You not only put your body in benefiting position but also have enough time for it to recover. With multiple splits to choose from, the schedule depends on your availability. It has known results of helping many out there, do give it a try.

Author: Abhinit

I am who I am inside-out. Though being a computer engineer, I have interest in fitness, blogging and writing my heart out. I like providing the most needing one with most amount of help I can provide from my side.

One thought on “Push Pull Legs”

  1. Like!! I blog frequently and I really thank you for your content. The article has truly peaked my interest.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.